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燕麦牛奶迅速成为从早餐谷物到烘烤的所有食物中最受欢迎的植物奶之一。
由坚果，种子，椰子，大米和大豆制成的植物牛奶在很大程度上不含麸质，因此您可能会期望燕麦牛奶相同。但是，如果您患有乳糜泻或麸质敏感性，则燕麦牛奶可能不是最佳选择。
本文解释了燕麦奶是否不含麸质。
面筋是在小麦，黑麦和大麦中发现的一组蛋白质。
虽然大多数人吃饭是安全的，但它在患有小肠的衬里上燃烧和损坏celiac diseaseand possibly those with non-celiac gluten sensitivity. Thus, anyone with these conditions must strictly avoid gluten (
Oats arenaturally gluten-free。但是，由于它们经常在小麦附近生长并在处理小麦产品的设施中加工，因此它们经常与面筋交叉污染（
因此，燕麦牛奶同样容易受到污染。
A Canadian study in 133 oat samples discovered that 88% were contaminated with more than 20 parts per million (ppm) of gluten — the general cutoff for a food to be considered gluten-free (
也就是说，其中一个品种未经麸质认证并测试了面筋阴性（
When researchers in the United States assessed 78 foods labeled gluten-free, 20.5% had gluten levels over 20 ppm (
Keep in mind that the Food and Drug Administration (FDA) doesn’t analyze foods for gluten content. Instead, it’s up to manufacturers to test the products themselves (
Some manufacturers use third-party testing labs to ensure that their products are under the threshold for gluten. These have a certification — usually shown as a small stamp on the packaging — that ensures the product is indeed gluten-free (
If you can’t consume gluten, you should only buy oat milk that’s certified gluten-free.
概括尽管天然不含麸质，但燕麦经常与面筋交叉污染。因此，除非经过认证，否则很有可能您的燕麦牛奶不含麸质。
如果您没有健康的理由要求您避免面筋，那么任何种类的燕麦牛奶都是安全的。
However, if you follow a gluten-free diet, you should仔细阅读标签找到无麸质的产品。
Oatly是一个燕麦牛奶品牌，其美国产品无麸质。Planet Oat，Califia Farms和Elmhurst所有声明他们的燕麦牛奶不含麸质，但没有第三方认证（5，，，，6，，，，7，，，，8).
Shop for Oatly oat milk products online.
自制版
Gluten-free oat milk is also easy to make yourself, using only two ingredients — certified gluten-free oats and water. Here’s a basic recipe:
- 在水中浸泡1杯（80克）的无麸质燕麦（足以覆盖它们）约15分钟。
- 排干燕麦，并与多达4杯（945毫升）混合water大约30秒。如果您喜欢较厚的饮料，请使用更少的水。
- 将混合物通过细网滤器过滤。
- 食用前放松。
概括Several brands offer gluten-free oat milk. Nonetheless, if you can’t find certified products, you can make your own oat milk with certified gluten-free oats and water.
燕麦牛奶是通过将整个燕麦浸入水中，铣削软化的混合物，并从固体中拧紧液体来制作燕麦牛奶。制造商可能会在将饮料匀浆之前添加其他成分，例如甜味剂或维生素，使其像奶油和牛奶一样（
Oats are a particularly good source of beta glucan, a soluble fiber that gives oat milk its thick consistency and may boost heart health by lowering LDL (bad) cholesterol. Notably, studies suggest that oat beverages have this same effect (
A 1-cup (240-mL) serving of oat milk provides (
- 卡路里：120
- Protein:3克
- 胖的：5grams
- 碳水化合物：16克
- Fiber:2克
概括Oat milk is made by soaking and milling oats, then separating the liquid. Oat milk’s creamy texture is owed to its beta glucan, a healthy type of soluble fiber.
